IF YOU’RE LIKE MOST AMERICANS, THE HOLIDAY SEASON BEGINS late fall- around Thanksgiving and tapers off around the Super Bowl. We celebrate the holidays with food. Food brings people together to share our love for delicious, rich appetizers, delectable desserts and craft cocktails.
Feasting can be tempting enough to knock us off our health goals. When that happens, it consequently comes with negative results at the scale, with an average weight gain of seven pounds.
Perhaps it does not have to be that way, and you can plan to stick to your health and wellness goals. You may be wondering, how do we get through the season but stick to our health and wellness goals?
To begin with, start with your food and weight goals, make them reasonable, have a vision for your goals, and what you want to aim for.
Consider these questions as you start planning goals. Do you want to lose weight, maintain, or gain weight? Would it be worth following a low-sodium, heart-healthy diet, or other dietary restrictions?
Once you have that settled in your mind, you can be intentional about the goals you want to implement. Hopefully, the goals are actionable enough to continue your healthy eating routine after the holidays.
As you plan your goal(s), anticipate what parties, gatherings, work lunches and dinners you will be attending over the next few weeks. Think about what foods are common at these events.
Here are some mindful eating practices to consider when making your plan.
•Use small plates to help control portion sizes of the amount of food consumed.
•Balance your plate and treat it like the rainbow. Consider a balanced plate, half the plate of vegetables, balanced with lean protein. Don’t have one color of food on your plate, prioritize fiber, choose colorful fruits and vegetables and whole grains, which are nutrient-dense and visually appealing.
•Do things that prevent you from giving into the temptations that keep you from your goals.
•Smart snacking throughout the day to avoid being overly hungry at meal/party time.
•Do what you can to stay active with a good walk before or after your meal. Look into what other winter activities you participate in with family and kids.
•Look for a holiday yoga class or some other community fitness activity. This helps to manage stress, be held accountable and burn some calories.
•Don’t skip meals to “save” for a big meal; try to eat small portions with protein throughout the day. This helps keep your hunger in check. Stay Hydrated – keep your water bottle close and be sure to fill it often. It may be good to alternate water with cocktails, always have water glasses filled, and on your holiday table. And with that, consider drinking about 64 oz. of water per day.
The best thing when planning food and weight goals is to be realistic.
It is best not to feel guilty if you’ve overindulged. Cooking smarter and making recipe modifications are also very helpful to adapt to holiday meals that fit your goals more.
One day is okay to miss, then, perhaps, plan to get back on track the next day or after the holidays. Focus on foods you really love and perhaps bypass things you can live without, like do you really need another dinner roll, as tempting as they can be?
The holidays are a time for celebration, while goals are important, don’t miss out on enjoying time with family, friends, neighbors, and coworkers.
And as always, enjoy the taste of eating right. Happy Holidays!
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
